Comparing Nutrients in 5 ounces Cooked Artichokes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Artichokes	Oranges with Peel	Recommended Dietary Allowance
Energy	2.6% 75kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.039% 0.028g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.5% 126μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.86mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.67% 85mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Artichokes versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Artichokes vs Oranges with Peel :

• 5 ounces of Cooked Artichokes have 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.4 times more Vitamin B5 and 9.6 times more Vitamin C than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained Artichokes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Artichokes vs Oranges with Peel :

• 5 ounces of Cooked Artichokes have 2.2 times more Copper, 3 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium, 30 times more Sodium and 3.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.3 times more Calcium and 1.3 times more Iron than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Artichokes as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Artichokes have 2.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Carbohydrate than Boiled and Drained Artichokes.
• 5 ounces of Cooked Artichokes provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Artichokes as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.